7:00 AMRAP
10 Knee Hug to Lateral Lunge
10 Glute March
5 Wall Angel
20 Hollow Body Hold Flutter Kicks
5 Squat to Calf Raise
Athletes Notes
Complete in as few sets as possible:
Accumulate 50/arm Single Arm Braced Shoulder Press*
Accumulate 50/leg Single Leg Assisted RDL*
Accumulate 1:30/leg Single Leg Glute Bridge Hold
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how long it takes you to complete all the work.
Workout Flow
As quickly as possible, complete:
50 Single Arm Braced Shoulder Press – left arm
50 Single Arm Braced Shoulder Press – right arm
50 Single Leg Assisted RDL – left leg
50 Single Leg Assisted RDL – right leg
1:30 Single Leg Glute Bridge Hold – left leg
1:30 Single Leg Glute Bridge Hold – right leg
*Must complete all reps of a movement before moving on to the next one.
Demo videos
- Dumbbell Single Arm Braced Shoulder Press
- Backpack Single Arm Braced Shoulder Press
- Hand Supported Single Leg Dumbbell Romanian Deadlift
- Single Leg Glute Bridge Hold
Scaling
Complete in as few sets as possible:
Accumulate 40/arm Single Arm Braced Shoulder Press
Accumulate 40 /leg Single Leg Assisted RDL
Accumulate 1:00/leg Single Leg Glute Bridge Hold
*Dumbbell (1×35/25) or Backpack
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Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
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